HealthyLife Articles

Tag: nutrition

  • Keep Clean And Carry On

    HEALTHY EATING

    Image of green re-usable bag with fruit.

    Reusable grocery totes are popular. They’re an eco-friendly choice to carry groceries. But only 15% of Americans regularly wash their tote bags, thus creating a breeding zone for harmful bacteria, according to a survey by the Home Food Safety program. For example, juices from raw meat or germs from unclean objects can come in contact with bread or produce. And each year 48 million Americans get food poisoning from food-borne germs.

    You can prevent getting sick, says the Academy of Nutrition and Dietetics:

    *  Wash your grocery tote often, either in the washing machine or by hand with hot, soapy water. Turn it inside out.

    *  Clean all areas where you place your totes, such as the kitchen counter or kitchen table.

    *  Store totes in a clean, dry location. Avoid leaving empty totes in the trunk of your car.

    *  Wrap meat, poultry, and fish in plastic bags at the grocery store before putting them in your tote. Use one tote for raw meats, poultry and seafoods. Use a different one for ready-to-eat foods.

    © American Institute for Preventive Medicine

  • Seeds 101

    HEALTHY EATING

    Image of flax seeds in a bowl.

    Edible seeds can play an important part in the human diet, not only because they’re nutritious, but they can also add appearance, texture, and taste to a variety of foods. Experts at the Institute of Food Technologists provide a short lesson in popular seeds:

    Seed: Chia

    Origin:Mexico, Central America

    Taste:Mild, slightly nutty

    Uses:Cookies, salads, oatmeal, soups, yogurt, baked goods

    Nutritional Value:Contains the highest levels of total omega-3 fatty acids of any plant source, rich in fiber, protein, antioxidants, vitamins, and minerals

    Health Benefits:Helps control blood sugar levels, promotes satiety (feeling of fullness after eating), and slows the breakdown of carbohydrates

    Fun Fact:When added to water, chia seeds can swell to 12 times their weight in liquid and create a gel that could be used as an alternative to eggs and some oils in recipes.

    Seed: Quinoa

    Origin:South America

    Taste:Mild, slightly nutty

    Uses:Breakfast cereals, artisan-style breads, muffins, pizza crusts, bakery products, salads, meat-free burgers, vegan and vegetarian products

    Nutritional Value:Contains the highest protein levels of all the cereal grains, good source of magnesium, vitamin E, potassium and fiber

    Health Benefit:Provides all of the essential amino acids for optimal health

    Fun Fact:The United Nations has declared 2013 the “International Year of Quinoa.” Pronounced KEEN-wha.

    Seed: Flax

    Origin:Eastern Mediterranean to India

    Taste:Mild, nutty

    Uses:Soups, salads, stews, hamburgers, hot and cold cereals, chilies, sauces and dips, fruit smoothies, cookies, muffins and bread dough, dairy-free milk product for people with lactose-allergies

    Nutritional Value:Source of polyunsaturated fat, omega-3 fatty acids, essential amino acids, antioxidants, folate, vitamin B-6, magnesium potassium, and iron

    Health Benefit:Easily digestible

    Fun Fact:The seed was valued as both a food and a medicine in ancient Mesopotamia 10,000 years ago.

    Seed: Sunflower

    Origin:North America

    Taste:Mild

    Uses:Baked goods such as bagels, muffins, multigrain breads, and in trail mixes, hot breakfast cereals, coated in chocolate for confectionary applications, sprinkled in yogurt or on salads, and much more

    Nutritional Value:Contains polyunsaturated oil

    Health Benefit: Weight management

    Fun Fact:Used by Native Americans as a high-energy food source

    © American Institute for Preventive Medicine

  • Understanding Carbs

    HEALTHY EATING

    Image of different type of breads.

    Carbohydrates (or carbs) are one of the main types of nutrients in our diets. Fats and protein are other nutrients.

    Carbs with a simple chemical structure are called sugars. Sugars are found naturally in foods such as fruits, vegetables, and milk products. They’re also added to many foods and drinks.

    Complex carbs, such as starches and fiber, are found in whole-grain breads and cereals and in starchy vegetables such as potatoes.

    Your digestive system changes the carbs you eat into glucose, a type of sugar that your body uses for energy.

    Simple carbs are more quickly digested and absorbed than complex carbs, so simple carbs can raise your blood glucose levels faster and higher. If you have diabetes, you need to manage your blood glucose levels. High blood glucose can damage your tissues and organs.

    It makes sense to eat more complex carbs, according to researchers at NIH. And not just people with diabetes, but everyone. Complex carbs are more gradually absorbed and help control blood sugar levels.

    Whole foods with complex carbs will give you more minerals and vitamins too and are usually good sources of fiber.

    Make Wise Carb Choices

    *  Try different kinds of beans and lentils.

    *  Choose cereals high in fiber (5 or more grams per serving, read the label for this information).

    *  Switch to whole grains. Look for whole-grain bread, whole-wheat pasta, brown or wild rice, barley, quinoa, and bulgur.

    *  Eat more fresh fruits and vegetables and drink less juice.

    *  Snack on fruit and small portions of nuts and seeds.

    *  Limit candy.

    © American Institute for Preventive Medicine

  • Getting Your Kids To Eat Right

    Children’s Health

    Image of young girl eating watermelon.

    Persuading your child to develop good eating habits can be a challenge. Here are some pointers.

    *  Start your child’s day with a good breakfast. Hot cereal is a better choice than over-sweetened breakfast foods that are heavily advertised to kids.

    *  Buy snacks that are low in fat, sugar, and salt. Fresh fruit, unbuttered popcorn, whole-grain muffins, juice, milk, and yogurt are tasty, nutritious foods that appeal to kids. Crackers with small amounts of peanut butter or cheese are also acceptable between-meal treats.

    *  Limit fast-food meals. A steady diet of fast-food menu items tends to be high in fat and generally doesn’t provide all the essential nutrients a child needs.

    *  Don’t punish or reward behavior with food. Punishing children by withholding food can deprive them of required nutrients. Rewarding them with food can encourage overeating and weight gain.

    *  Set a good example. Children can’t be expected to adopt good eating habits if parents don’t.

    For nutrition-packed school lunches:

    *  Try sandwiches, using turkey, chicken, peanut butter with no added oil or sugar, and low-fat cheese or tuna fish instead of processed lunch meats.

    *  Pack finger foods like grapes, carrot sticks, celery stalks, and other fruit or crunchy vegetables instead of potato chips. Single-serving cans of fruit or applesauce are also handy ways to round out a lunch.

    Beware of convenience foods that claim to be nutritious.

    Here are some of the traps to look out for.

    *  Fruit drinks. Some contain only a small amount of fruit juice, but a lot of added sugar.

    *  Breakfast bars. These usually contain lots of sugar and very little in  the way of nutrition.

    *  Pre-popped popcorn. Some popcorn products have a lot of oil, salt, and contain artificial coloring.

    Teach Teens to Snack Wisely

    Once kids reach their teens, they tend to eat what they want, when they want it. But these years of rapid growth and change call for added nutrients which might be lacking in diets that are hit-or-miss. And as their bones grow rapidly, teens need plenty of calcium. Adolescent girls need plenty of iron to offset iron lost due to menstrual flow. If the right foods are available, between-meal snacking can actually boost a teen’s intake of those critical nutrients.

    *  Leftovers, like chicken drumsticks, are high in iron and make good late-night snacks.

    *  Low-fat milk, yogurt, and cheese can provide needed calcium.

    *  Keep the kitchen stocked with whole wheat crackers, sliced watermelon, fruit salad, and other ready-to-eat alternatives to junk food.

    *  Encourage teens to invent their own, easy-to-eat snacks, like “ants on a log”-celery stalks stuffed with peanut butter and dotted with raisins.

    Resources

    ChooseMyPlate.gov

    www.choosemyplate.gov/kids/index.html

    Page from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Apple Cider Vinegar: A Miracle Cure?

    HEALTHY EATING

    Image of apple cider vinegar.

    The belief that apple cider vinegar is a “cure-all” has been circulating in recent years on numerous websites and promoted by natural health groups. But, can it really cure diseases and keep you healthy?

    Some say apple cider vinegar helps you lose weight, control blood sugar and improve digestion. Unfortunately, these health claims have not been proven by any valid research study. And, using it in place of medications or healthy lifestyle changes can be downright dangerous.

    In addition, people with heartburn or gastroesophageal reflux disease (GERD) may find that vinegar actually makes their reflux worse. Drinking too much of it can also damage tooth enamel.

    The bottom line: Most healthy people can enjoy apple cider vinegar in food without any problems. But, don’t use it, or any natural remedy, to cure diseases. Always ask your doctor before you try any natural remedy or supplement to be sure it’s safe for you.

    © American Institute for Preventive Medicine

  • Eat Out, Eat Healthy: Here’S How

    HEALTHY EATING

    Image of sign that says 'Eating Out'

    Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.

    Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.

    And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:

    *  Will allow you to make substitutions without hassle or extra cost

    *  Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying

    Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:

    *Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?

    *Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.

    *If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.

    *Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.

    *Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.

    *Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.

    *Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.

    Source: American Diabetes Association

    © American Institute for Preventive Medicine

  • Gluten-Free Diet Is Treatment, Not Trend

    MEDICAL NEWS

    Image of various breads with the words "Gluten Free" written in powedered white flour.

    You’d never suspect it from the growing number of gluten-free items on supermarket shelves, but only one in about every 133 people has celiac disease. This genetic autoimmune disorder causes the body to react negatively to the intake of gluten, a protein found in wheat, rye, barley, and their byproducts.

    It is estimated that more than 80% of the Americans whose systems can’t tolerate gluten are either not diagnosed or misdiagnosed. And the average time a person waits for a correct diagnosis is more than 10 years. A prime reason is that the symptoms of gluten-related problems vary widely-from migraine headaches and diarrhea to joint pain and skin rashes-and are common to numerous other conditions and disorders.

    When a person with celiac disease consumes gluten, the protein triggers an immune response that damages part of the small intestine called villi, which interferes with the absorption of nutrients from the food. This can cause malnutrition, trigger other health problems-among them cancer, osteoporosis, and infertility-and open the door to other autoimmune disorders.

    “There’s greater awareness of celiac disease, we have better tests, and we know more about who should be screened, but we’re still seeing only the tip of the iceberg,” said  Dr. Anca M. Safta, a gastroenterologist at Wake Forest Baptist Medical Center and director of its Gluten & Allergic Digestive Disorders Program.

    A simple antibody blood test can screen for celiac disease. And because the disease is inherited, there’s also genetic testing. But while these tests can eliminate the possibility of celiac disease, they can’t confirm its presence. That usually has to be done with an endoscopic biopsy. This procedure examines the small intestine and removes tissue samples for analysis.

    If the biopsy results are positive for celiac disease, the only way to repair existing damage to the small intestine and prevent reoccurrence is for the person to adopt a strict gluten-free diet.

    That’s also the treatment for people with non-celiac gluten sensitivity. This has symptoms much like those of celiac disease but doesn’t cause the same intestinal damage and can’t be identified through blood or tissue testing.

    Steering completely clear of gluten can be tricky. Gluten isn’t just in grain-based products such as bread, cereal, cookies, pastry, pasta, and beer. It also can be found in candy, ice cream, lunch meats, cooking oil, salad dressing, condiments, instant coffee, soup mixes, and a host of other processed foods. Vitamins, toothpaste, and lipstick can also contain gluten.

    Gluten-free products are more plentiful than ever, but they’re also costly-nearly 250% more expensive than their conventional counterparts. And because even small amounts of gluten can produce negative effects, cross-contamination-when gluten-free foods come into contact with or are prepared with gluten products-is a threat, especially when eating outside the home.

    Is going gluten-free good for everybody? In a word, no.

    “It’s not necessarily a healthier diet if you don’t need it,” Dr. Safta said.

    Any time you restrict your diet, you have a greater chance of not getting all the nutrients you need. You risk developing a nutrient or vitamin deficiency because gluten-free products aren’t fortified or enriched like most regular bread and cereal products are.

    Going gluten-free is not the best way to shed excess pounds. Weight loss is generally due to eating fewer processed foods and more fruits and vegetables, not shunning gluten. And gluten-free foods can contain as many calories as standard products, or even more.

    © American Institute for Preventive Medicine

  • Kitchen Shortcuts For Faster Homemade Meals

    HEALTHY EATING

    Image of man prepping food in the kitchen.

    It’s hard to find time to get a home-cooked meal on the table when meal times come around. Many people are juggling work, responsibilities with family, housework and kids’ activities, to name a few.

    Plus, for those who aren’t experts in the kitchen, cooking dinner can seem like an impossible task. But, if you learn to take some shortcuts, it can be easier than you think. Try these tips to help you make a homemade meal with fewer hassles:

    *Purchase a few meals at once.If you can’t shop for a whole week, aim for three meals. Get the ingredients for those meals, and you’ll be ready for half of your week without any extra trips to the store.

    *Do a big chopping session.Clean and chop all veggies and fruits at once while you’ve got out your cutting board and knife. Then, put the ingredients in bags or containers with lids, and put them in the fridge or freezer. Once you’re ready to cook dinner, your chopped ingredients are ready to be cooked or thrown into the dish you’re preparing.

    *Freeze extra.Consider buying extra onions, carrots, green beans, or other veggies that frequently need to be chopped. Chop up more than you need, put the extras in freezer bags, and freeze until the next time you need them.

    *Make a big batch of rice or whole grains.When cooking rice, quinoa, or other grains, cook extra, place it in bags, and freeze. Simply thaw and microwave your grains when you’re ready to use them.

    *Plan ahead.Tackle the next meal before you go to bed the night before. Start thawing any frozen meats or other ingredients in the fridge. Make sure you have the ingredients and recipe you need for the next day.

    *Double up.Whenever possible, make a double recipe and freeze the extra. Soups, stews, meats and tomato-based sauces often freeze well. Frozen leftovers make a quick and nutritious meal on a busy night.

    *Check out make-ahead meals for the slow cooker.You can find slow cooker freezer meals online that allow you to make it ahead, throw the prepped meal in a bag, and freeze. Then, you have a meal that’s ready to put into the slow cooker in the morning to be ready for dinner time.

    Most successful meals come down to planning in advance. This means you may need to do the prep work the night before or on the weekend. Though it requires some effort to make a home-cooked meal, it’s worth the time and energy. You’ll be able to make a healthy meal for you and your family and may save some money, too.

    © American Institute for Preventive Medicine

  • Smart Recipe Swaps

    HEALTHY EATING

    Image of women cooking.

    You can reduce fat and calories without sacrificing taste by swapping out a few ingredients in your favorite recipes, according to the University of Nebraska-Lincoln Extension experts.

    *  Use two egg whites in place of one egg to reduce cholesterol.

    *  Use low-sodium, fat-free chicken broth in your mashed potatoes to add flavor and cut back on added butter or margarine.

    *  Substitute applesauce for oil, margarine, or butter in muffins and quick breads such as banana bread. Try substituting a small amount at first, as the more you substitute, the more the texture of the finished product changes.

    *  For dips, sauces and pie toppings, use fat-free yogurt, sour cream and whipped topping.

    *  Sliced almonds make a delicious, crunchy topping in place of fried onion rings.

    *  Choose reduced-fat or low-fat cheeses for salads and casseroles.

    © American Institute for Preventive Medicine

  • Want To Eat Healthier?

    HEALTHY EATING

    Image of family eating dinner at the kitchen table.

    Then cook meals at home

    People who frequently cook meals at home eat healthier and consume fewer calories than those who cook less, according to Johns Hopkins Bloomberg School of Public Health research.

    “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all-even if they are not trying to lose weight,” according to a study in Public Health Nutrition.

    © American Institute for Preventive Medicine